Spiced Veggie & Pulse Casserole

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Spiced Veggie & Pulse Casserole
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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
215
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie215 kcal(10 %)
Protein10.03 g(10 %)
Fat7.67 g(7 %)
Carbohydrates29.56 g(20 %)
Sugar added0 g(0 %)
Roughage9.27 g(31 %)
Vitamin A85 mg(10,625 %)
Vitamin D0 μg(0 %)
Vitamin E0.81 mg(7 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.11 mg(10 %)
Niacin3.02 mg(25 %)
Vitamin B₆0.39 mg(28 %)
Folate173.96 μg(58 %)
Pantothenic acid0.7 mg(12 %)
Biotin3.77 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C61.07 mg(64 %)
Potassium645.77 mg(16 %)
Calcium47.27 mg(5 %)
Magnesium48.54 mg(16 %)
Iron3.47 mg(23 %)
Iodine1.34 μg(1 %)
Zinc1.37 mg(17 %)
Saturated fatty acids1.05 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 onion (finely chopped)
1 clove garlic (finely chopped)
2 tablespoons olive oil
2 red peppers (diced)
1 ⅔ cups le puy Lentils (rinsed and dried)
3 ½ cups vegetable stock
2 cups chopped tomatoes
1 teaspoon Curry powder
1 tablespoon Chervil (chopped)
1 tablespoon cilantro (chopped)
How healthy are the main ingredients?
oniongarlicolive oilLentiltomato

Preparation steps

1.
Fry the onion and the garlic in the oil. Add the pepper and the lentils, fry for a few minutes and then add the stock.
2.
Add the tomatoes, season with salt, ground black pepper and curry powder and simmer on a medium heat for around 20 min.
3.
Stir in the chervil and the coriander, season to taste and serve.